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at CFN looks like...

Warm Up
3 minutes AB/row/run - break a sweat

2 rounds of:
10 m banded monster walks
10 banded squats
10 m ostrich walk
10 roll to splits
10 m lizard walk

HIP FLOW


Strength/Skill
1 1/4 Back Squats @ 65-75% 1 RM

3 reps x 5 sets, rest 2 minutes between working sets

Take 2 warm up sets


WOD
15 minute EMOM

1: 8 box jumps (24/20)
2: 10 DB hang squat cleans
3: 11/8 AB cals

Midline
2 rounds
:30 flutter kicks
:30 hollow body hold
:30 rest
:30 reverse crunches
:30 plank
-rest 1 minute-



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